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general Principals

general principals

Overview of Mr. Milad Rezaei (Acofit team manager), on 3 important issues in sports


In general, I believe in high-intensity and high-volume workouts for professionals on a weekly basis. (Of course not all year round) I also try to bring my clients variety of exercise systems according to the mesocycles I design for them.

I am also a big fan of the split system and according to the individual's circumstances, I tend to push more than one muscle group in a workout session.

On the other hand, I also believe in using interval training such as the Tabata training system. Both to strengthen the cardiovascular system and maximize fat burning process.

Usually, while designing an exercise program, first I focus on eliminating the person's physical weaknesses. I try to eliminate problems such as kyphosis, lordosis, genu varum, and so on

I am a fitness fan and I also think that a well-shaped body should accompany with healthy inner organs and to reach this goal, I use cardio sessions on a regular basis. I think cardio sessions are as important as resistance training.


Generally speaking, I think all three macronutrients (protein, fat, carbohydrate) are important and eliminating one or more from your diet is a big mistake.

First of all, I care about enough protein consumption per day (about 2 to 3 grams per kilogram of body weight) for maximum muscle building and body recovery.

Secondly, I consider it very important to get a combination of different fats (polyunsaturated, monounsaturated and even saturated) to improve growth and recovery and help joints, heart and other organs to stay healthy.

Eventually I believe that the amount of carbohydrates consumed during different periods should be considered correctly according to the mesocycle that is designed. Because carbohydrates are needed to maintain fat burning, provide energy for exercise, replenish glycogen stores, and improve muscle mass as well as the proper functioning of the nervous system.

I am also a huge fan of the IF (Intermittent Fasting) diet because it helps body to get rid of stubborn fats. It also reduces insulin resistance and has many benefits in treating diseases such as diabetes, fatty liver, cancers, improving mental state (due to its effect on dopamine) and so on.


In my opinion, the right supplement, if given correctly to the athlete, can have tremendous benefits such as compensating for nutritional deficiencies, improving hypertrophy, improving recovery, speeding up the effectiveness and conclusion, and even more positive effects.

In my thinking and knowledge, there are five criteria to diagnose an effective supplement:

  • 1.It should be proven by strong scientific proofs.
  • 2.Contains suitable dose.
  • 3.Efficient synergy between materials should be considered. For example, taking some supplements together for a specific purpose is better than taking each one individually.
  • 4.Proper timing is also important and taking supplements at the wrong time can reduce the effectiveness and in some cases even can be harmful.

I look at supplementation the same way I look at exercise and nutrition. To achieve maximum positive effects, supplements need a comprehensive and scientific approach. Using products sporadically does not work and the key to success is always in stability.